What You Need To Know About The Glycemic Index Diet PlanThe BasicsThe Glycemic Index diet uses a scale (GI) that ranks foods based on the effects they have on blood sugar. The index runs from 0 to 100 and uses glucose (a pure form of sugar) as a reference, with a value of 100. The effect other foods have on blood sugar levels are then compared with this. In simple terms, the GI index tells us whether a food raises blood sugar levels dramatically, moderately or a little bit. Foods that have only a slow, small effect on blood sugar have a low GI value, while those causing a rapid and massive rise in blood sugar have a high GI value.The theory behind the Glycemic Index diet is that foods with a low GI value slowly release sugar into the blood, providing you with a steady supply of energy, leaving you feeling satisfied longer so that you're less likely to snack. In contrast, foods with a high GI value cause a rapid - but short-lived - rise in blood sugar. This leaves you lacking in energy and feeling hungry within a short time, with the result that you end up reaching for a snack.
Things to EatThe Glycemic Index diet simply encourages you to eat plenty of foods with a low GI value and avoid those with a high GI value. This helps to prevent swings in blood sugar, helping you feel fuller for longer. However, most GI diets also recommend cutting down on fat, especially saturated fats. This means many of the foods which have a low GI value but are high in fat – like whole milk and chocolate, for example - are still limited.They Claim It Works Because . . .As I said earlier, the theory behind the GI diet is that foods with a low GI value slowly release sugar into the blood, providing you with a steady supply of energy, leaving you feeling satisfied longer so that you're less likely to snack. In contrast, foods with a high GI value cause a rapid - but short-lived - rise in blood sugar. This leaves you lacking in energy and feeling hungry within a short time, with the result that you end up reaching for a snack.
Also, low GI foods are often higher in fiber and lower in calories, which allows them to help you feel full longer while keeping the calorie count down.
Some Opinions I FoundMany nutritionists believe one of the problems with the Glycemic Index diet is that it only identifes the effect different foods have on blood sugar levels when they are eaten alone.
One of the main limitations to the Glycemic Index diet is the fact that it is difficult to identify the GI value of a meal. And some foods with a low GI value also have a lot of salt and/or fat and contain few nutrients.
In general, nutritionists and dietitians are supportive of the basic principles of the Glycemic Index diet. They do, however, believe that you shouldn't get too hung up about avoiding all high GI foods because when foods are eaten together in a meal, that meal can have a very different GI value to the individual foods it contains.
My Thoughts
Generally, this type of diet contains plenty of vegetables and fruit, and recommends eating fewer refined and sugary carbohydrates. Keep in mind that there are a number of diets that are based on the GI, but they aren't all the same. Look for a glycemic index diet that encourages healthy eating guidelines and are low in saturated fats. They should encourage an adequate balance of proteins, good fats, and carbohydrates.
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